ADVANCED Half IRONMAN 70.3. 12-15 hrs per week. 8 Week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 12:17
Training Load By Week
Average Weekly Training Hours 12:17
Training Load By Week

For experienced athletes ready to reach a higher level. Peak for your key IRONMAN 70.3 distance event with 9-11 workouts per week, including two big weekend rides and a midweek long-run.

This plan uses Training Peaks Workout Builder so you have the option of uploading the workouts to your training devices.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015

WHAT'S INCLUDED?

• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan

IS THIS PLAN FOR YOU?

To be successful with this plan you should have at least 18-months experience of triathlon. There are 3 swims, 3 cycles, 3 or 4 runs and one or two strength workouts. There's a day off each week and every fourth week has lighter training. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

QUESTIONS?

Email the coach: info@myprocoach.net

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced IRONMAN 70.3 plans 

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans 

- Browse our plans for all triathlon distances. 

 

Sample Day 1
0:55:30
84.4TSS
Speed Workout Reps

A speed running session with hard efforts and a focus on technique
Warm Up: 
15mins easy jog in Zone 2.


MAIN SET:
5 x 5:30mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.


Warm Down:
5mins easy jog

Sample Day 1
1:15:00
3600m
Endurance Pool Swim

Warm Up:
All in Zone 2 with 20secs between sets.
200FC,
200 as (50FC/50DRILL*/50FC/50BREAST),
200 as (50PULL/50DRILL/50PULL/50BACK),
200 as (50FC/50DRILL/100FC).


MAIN SET:
400PULL in Zone 2 +20secs rest,
4x100FC in Zone 3 +10secs rests,
300PULL in Zone 2 +20secs rest,
3x100FC in Zone 3 +10secs rests,
200PULL in Zone 2 +20secs rest,
2x200FC in Zone 3 +10secs rests.
100PULL in Zone 2 +20secs rest.
2x50FC in Zone 3 +10secs rest.


Warm down:
All in Zone 2 with 10secs rests.
200 as (BACK/BREAST/FC/PULL),
200KICK,
200PULL,
200FC.

Sample Day 2
0:51:00
64.9TSS
Speed Workout. 7,6,5,4

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
15mins easy Zone 2,

MAIN SET
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2. 

Warm Down
5mins easy spin down in Zone 2

Sample Day 2
1:00:00
2500m
Threshold Pool Swim

WARM UP
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
100KICK.

MAIN SET
8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.

WARM DOWN:
All in Zone 2.
200 as (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 3
2:00:00
170.6TSS
Aerobic Endurance Run

Run mainly in Zone 2, nice and steady. Preferably off road. Consume around 30 to 40g of carbohydrate per hour on all runs of 90-mins or longer. That's 1.5 to 2 gels per hour or the equivalent.

Sample Day 4
0:45:00
2000m
Easy Swim

Use this swim to help recover from yesterday's run. 


All in Zone 2 with 15 secs rests:

400FC,
400 as (50DRILL/50FC),
400PULL,
400FC Breathe every 3 strokes,
400 alternating (100FC/50BACK/50BREAST)

Sample Day 4
0:35:00
48.3TSS
Easy Run

Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: info@myprocoach.net